1。 Enjoy your breakfast. Breakfast is the key to a day's metabolism. Nutritionists recommend the ideal breakfast: milk+cereal (bread, steamed bread, cereal, etc. )+a fruit or vegetable+an egg. 2 。 25 ~ 30 grams of fiber a day. Fiber can't be consumed and absorbed by human body, but staying in the body for a long time will produce satiety and reduce the desire to eat. Whole wheat, beans, nuts and dried fruits are all high-fiber foods. 3 。 Eating fiber in the morning: for example, adding fruits and vegetables to breakfast will help control appetite in the afternoon. 4 。 Don't eat too little. Hungry bodies automatically store fat. The correct way to lose weight is to eat healthily. 5 。 Add meals twice a day. Recommended diet: milk, yogurt, fruit, nuts. Meal time: around 10 in the morning and around 3 pm. 6 。 3 Liang staple food every day. Carbohydrate is the fuel of the body. Rejecting staple food means a quick rebound. 7 。 Use dinner to get rid of edema. Eating food with edema for dinner can help us excrete toxins after a hard day's work. Bitter gourd and wax gourd can be used as vegetables, and mung bean soup and barley porridge can be used as staple foods. 8 。 Fruits and vegetables are 4 Liang per day 1 kg. 500g of vegetables and 200g of fruit. Fruit contains a certain amount of sugar, and it is forbidden to use fruit instead of vegetables during weight loss. 9 。 Daily intake of 1000 mg of calcium. With the same calorie intake, the average daily intake of1000 ~1500mg of calcium is 2.7kg more than the daily intake of 600mg of calcium, and you can lose weight in three months on average. 10 。 Eat 250 grams of dairy products every day. People who eat more low-fat dairy products have less fat than the average person. 1 1 。 Eat fish four times a week. Omega-3 fatty acids in fish help to break down fat. 12。 Eat one serving of food at a time. Take out only 1 serving of food every time you open the refrigerator, such as a yogurt or a small piece of chocolate. The idea of taking out the whole box and putting it back after eating the rest often leads to the result that there is nothing left after eating. 13 。 Don't eat in front of the refrigerator or pantry. Go to the other room and sit down and enjoy the delicious food you get. 14 。 Eat 1~2 kiwis after meals. The nutrients in kiwifruit contribute to the digestion of food and the decomposition of fat. 15 。 Dinner should be as early as possible. Dinner should be finished four hours before going to bed. 16 。 50 grams of nuts a day. Nuts contain trace elements, which help to catalyze fat. 17 。 Drink boiled water slowly: drink 6 ~ 8 glasses of water every day. Drink slowly to avoid edema. 18 。 Less salt: no more than 6 grams of salt per day. 19 。 Try cooking with olive oil. 20 。 Cooking without oil. You can use soup, wine and lemon juice instead of oil to cook. 2 1 。 Use a flat-bottomed non-stick pan. The non-stick pan can prevent food from sticking to the oil on the bottom surface of the pan, and reduce at least 100 calories per meal. 22 。 Use a nozzle oil bottle. Just spray a little oil on the surface of food every time you cook, which can reduce the heat. 23 。 Roasting, boiling or steaming are often used instead of frying and stewing to reduce calorie intake. 24。 Remove visible fat. Prepare a pair of scissors in the kitchen to cut off the visible fat on the ribs, under the chicken skin and under the skin; When cooking soup, wait until the soup is cold before removing the oil slick. 25 。 Eat less chicken skin. Chicken breast with skin contains 300 calories, while chicken breast without skin contains only 190 calories. 26 。 Eat more cereal. Nutritionists recommend cereal 150~200 grams per day during weight loss, some of which can be taken away for breakfast and the rest can be arranged for lunch. 27 。 Eat clean and hygienic food. 28 。 Eat 50 calories less every day. Sugary drinks are much higher than this, so use white water or a cup of tea instead next time. 29 。 Snack bag. If you really want to eat snacks such as potato chips, biscuits and chocolate, try to buy small food bags and give up attractive big food bags. 30。 Don't go to the supermarket hungry. Embarrassed and appetizing bowel sounds will make us keep taking big bags of food from the shelves. 3 1 。 Don't eat sweets when you are tired. Sweets will consume the body's vitamin B. When the body is tired, eating desserts will be more tired and increase fat! 32 。 Homemade dessert. 60 grams of ordinary ice cream contains 10 grams of fat 160 calories. Now we use 200 grams of strawberries (containing only 52 calories without fat) and pour a spoonful of low-fat yogurt (containing 1 g of fat, 10 calories) instead. It not only satisfies the desire to eat dessert, but also won't get fat. 33 。 Drink soup. There is a lot of water in food, which can reduce the calorie intake by 26% during eating. 34 。 Eat warm food. Too cold food will lower your body temperature and slow down your metabolism. Vegetables are usually cold before cooking, so eating salad raw may not help you lose weight. The best way is to boil vegetables in water before eating. 35 。 Eat foods rich in vitamin B6: Vitamin B6 is an important vitamin for metabolizing protein and carbohydrates. It is also a "catalyst" for fat decomposition. It is recommended to get vitamin B6 from food. Bananas, carrots, soybeans and chicken are rich in vitamin B6. 36。 Eat more tomatoes. Tomato is rich in lycopene. Lycopene can reduce calorie intake, reduce fat accumulation, supplement multivitamins and maintain nutritional balance. If you eat in a restaurant, you can have a glass of tomato juice instead of tomatoes. 37 。 Carry healthy snacks with you. Apples or carrots are considered the best food to lose weight. They have a certain sweetness, can satisfy the desire, and take some time to complete. 38 。 Order a meal: choose a meal in a day and specify the kind of food. For example, starting from today, we will only eat vegetarian food and porridge for dinner every day. 39 。 Homemade salad dressing. Mayonnaise 1 spoon contains 100 calories, while tomato sauce contains only 16 calories. Mixing salad with ketchup instead of mayonnaise can reduce 84 calories. If you switch to mustard, lemon juice or apple vinegar, the calories will be even lower. 40。 Don't starve yourself. Being hungry for a long time will make your body feel "very scarce", and as a result, you will eat far more than you need, and even if you are full, you will be speechless. A little hungry, but not particularly hungry, is the best time to eat. 4 1 。 Chew each bite of food 20 times. 42 。 Fill food with small plates. This can reduce food consumption by one third. 43 。 Have some Chili in the morning. Eating red pepper for breakfast can reduce the amount of food for lunch and dinner. 44. Green tea catechins in green tea can inhibit lipolysis and improve metabolism. 45 。 Slow down and stop. It takes 20 minutes for the stomach to digest food, and then it will convey satisfaction to the brain. So eat slowly before you feel "full", stop between dishes, and stop when you are seven minutes full, which can reduce calorie intake. 46。 The seat in front of the mirror. Sitting in front of the mirror, you will pay special attention to your diet. Eat gracefully and the speed will naturally slow down. At the same time, when you eat in front of the mirror, you will think more about your health-no matter how fat you are, you won't look good, so eat less.